Meet my client Cynthia. She shares her honest and relatable experience of transforming her relationship with food, body, and herself and reaching your desired weight. If you've ever felt like you're intellectually aware of what needs to change but are still stuck, this episode will deeply resonate with you.

When we started she felt stuck in temporary success and long-term frustration and through our work together, she uncovered hidden thought errors, learned how to regulate emotions without relying on food, and built sustainable habits rooted in self-compassion rather than white-knuckled discipline.

She opens up about what surprised her the most—how tenderness and curiosity became the foundation for lasting change, and how she slowly began to see herself differently after years of struggling. 

We talk about the power of having a compelling vision—not as a future ideal, but as an anchoring belief about who you are today. She opens up about letting go of food panic, becoming more intentional with wine and celebration, and redefining success as small, consistent steps rather than perfection. 

Her story is a beautiful reminder that weight loss isn’t just physical—it’s emotional, it's about our self concept, and deeply human. 

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

How often do you regret what you eat? Like eating that leftover easter chocolate. It wasn’t even good quality.

Oftentimes we eat really healthy food but regret the amount of food we ate. We look down and the whole bag is empty. The whole sleeve of crackers is gone. How did that happen? 

Regret can be one of our most powerful emotional reminders that reflection, change and growth are available and necessary. 

In this episode you’ll learn:

• 5 Self Coaching Questions to answer if you’re experiencing regret

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

When it comes to releasing excess weight you don't automatically think, the key is cultivating more aliveness, presence and curiosity, but it works! Today I'm talking about two types of awareness: cognitive awareness (I know why I do what I do) and embodied awareness (I know what I’m feeling) and how we can use them to help us reach our desired weight and feel in charge around food.

In this episode you’ll learn:

• A new way to think about dopamine, snacking and doomscrolling
• Why curiosity is the most underrated skill in releasing weight

Links mentioned: Raptitude.com

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

We often say things like, “there’s a part of me that wants to be healthy and reach my goal weight but another part just wants to say, I’m too tired, I’m just going to eat what I want right now.” And it’s a battle between these two versions of ourselves. We call it self-sabotage.

In this episode you’ll learn:

• How to recognize and embrace different versions of yourself and utilize this concept to help you become more of the person you want to be
• Why watching a Black Mirror episode might help you be your own bestie, for REAL

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

Your brain is a beautiful tool and left to it's own devices will likely offer up justifications to over indulge at the expense of feeling how you want to feel in your body. If you've ever overeaten because you had a long day, it wasn't because you lacked willpower, it was only because your brain needed relief and offered up the thought to eat. We need to understand this and instead of blaming ourselves, develop self awareness and practice superthinking - being intentional with thoughts that serve you. 

In this episode you’ll learn:

• Why it’s negative thinking is the norm
• A simple 3 step superthinking practice 
• My go-to “super” or “nourishing” thoughts

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

If…you avoid weighing yourself, you tell yourself you have no self-discipline, or sharing what you ate yesterday with your bestie triggers a panic attack, listen up. These are signs you’re missing the untapped power in being honest with yourself about what you truly want, where we’re at now and your relationship with food. True honesty is compassionate, not critical, and when we do it right, we get the opportunity to explore the real reasons behind overeating or over-drinking—often emotional discomfort or unmet needs. 

In this episode you’ll learn:

• Practical examples of honesty in a weight loss context
• How honesty can help you reach your desired weight
• What blocks us from being honest with ourselves and how to overcome that

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

It’s not just about weight loss. It’s about becoming mentally stronger. That requires you to ride out all the ups and downs (let’s be real, the downs) along the way. So instead of saying screw it at 3pm and having the blueberry muffin, you’re mentally capable of handling that moment without it. Those moments add up over the weeks and months and make your desired weight inevitable. 

In this episode you’ll learn:

• How to dramatically shift how you handle tough moments by understanding the concept “The Dip”
• 2 Reasons you’ll quit and how to avoid them
• 4 Mindset shifts you need to make your desired weight inevitable.

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

What do you want? No really, what do you spend your time wanting? Is your thinking going to excess food, alcohol or escapism? How much time is spent wanting what you already have or want to create? Your desire drives your direction, whether you go to yoga or put it off. Directing our desire is something we can and should do on purpose. 

In this episode you’ll learn:

• The concept of Desire Capacity
• How to actively want, so excess food is less interesting
• How to make the weight loss process more desirable so it’s easier and more empowering

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

Feeling off? Unfocussed? Less motivated? A bit out of control? If it’s not happening today, it will in the future because you’re a beautiful human in all of her humanity. In this episode I want to help you create your own unique plan to handle “a funk” so that you don’t turn to eating or drinking more than you’d like. 

In this episode you’ll learn:

• You’re not alone in your funk! How it can show up differently in different people
• How I approach this personally 
• Three categories to consider for restoration practices: Thinking, Emotion, Sensory

Mentions: https://www.youtube.com/@THELUNEINNATE

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com

If weight loss feels like a struggle, like a self-imposed prison, it could be because the rules you adopted to help you make healthy decisions end up backfiring. There is a better way! Let’s talk about how to make decisions whether it’s to eat past 7pm, have a glass of wine with an old friend or opt for a walk over a run, without rules.

In this episode you’ll learn:

• The difference between rules and principles when it comes to making food and fitness decisions
• How to get clear on what TRULY matters to you
• How to feel free but eat in alignment with your weight and health goals without rules

• Instagram: @mindful_shape
• Free Self Coaching Resources
• Interested in getting coached by me? Go to my website mindfulshape.com